WOD 29/7/15 July 28, 2015/in WOD /by Maayan MoskowWorkout of the Day Strength: Backsquat 0-1: 5×5 elements weight 2-6: 5×5 add 2.5 from last week 6+: deload 5×60% 5×65% 5×70% (practice kipping hspu between sets and untill others are done) Metcon: 12 min AMRAP 5 OHS 40/30 8 Pistols 4 clapping pushup immediately followed by 3 min AMRAP HSPU Post your scores to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-07-28 19:01:062015-07-28 19:01:06WOD 29/7/15
WOD 28/7/15 July 27, 2015/in WOD /by cftaMobility 50 broomstick Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim / Dizengoff Strength: Chinups 5 sets of MAX reps by ability: 1) 1 arm chinup 2) archer chinup 3)archer progression 4) strict chinup 5) strict chinup from box 6) negative chinups 7) strict ring rows Find resistence you can perform between 3-8 reps then Metcon: 5 MIN Amrap Bar complex: 1 BMU/pulup 1 Strict TTB 1 K2E 5 airsquats 1 min rest 5min AMRAP 5 burpee pullup 2 Wallwalk Bar complex must be unbroken in order to count. If you cannot preform one of the movements, add reps on a different movement. Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-07-27 17:15:432015-07-27 17:15:43WOD 28/7/15
WOD 27/7/15 July 26, 2015/in WOD /by Maayan MoskowAtarim Strength shoulder press 0-1: 5×5 elements weight 2-6: 5×5 add 2.5 from last week 6+: deload 5×60% 5×65% 5×70% (practice kipping hspu between sets and untill others are done) Conditioning: Partner Wod for time: 100 Pushpress 60/40 P1 – works P2 – Planks Dizengoff Strength shoulder press 0-1: 5×5 elements weight 2-6: 5×5 add 2.5 from last week 6+: deload 5×60% 5×65% 5×70% (practice kipping hspu between sets and untill others are done) Metcon: 15 min AMRAP 200m row 10 HSPU Post your scores to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-07-26 19:58:402015-07-26 19:58:40WOD 27/7/15
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WOD 29/7/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength: Backsquat
0-1: 5×5 elements weight
2-6: 5×5 add 2.5 from last week
6+: deload 5×60%
5×65%
5×70%
(practice kipping hspu between sets and untill others are done)
Metcon:
12 min AMRAP
5 OHS 40/30
8 Pistols
4 clapping pushup
immediately followed by 3 min AMRAP HSPU
Post your scores to the Whiteboard.
WOD 28/7/15
/in WOD /by cftaMobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim / Dizengoff
Strength: Chinups
5 sets of MAX reps
by ability:
1) 1 arm chinup
2) archer chinup
3)archer progression
4) strict chinup
5) strict chinup from box
6) negative chinups
7) strict ring rows
Find resistence you can perform between 3-8 reps
then
Metcon:
5 MIN Amrap
Bar complex:
1 BMU/pulup
1 Strict TTB
1 K2E
5 airsquats
1 min rest
5min AMRAP 5 burpee pullup
2 Wallwalk
Bar complex must be unbroken in order to count. If you cannot preform one of the movements, add reps on a different movement.
Post your results to the Whiteboard.
WOD 27/7/15
/in WOD /by Maayan MoskowAtarim
Strength
shoulder press
0-1: 5×5 elements weight
2-6: 5×5 add 2.5 from last week
6+: deload 5×60%
5×65%
5×70%
(practice kipping hspu between sets and untill others are done)
Conditioning:
Partner Wod for time:
100 Pushpress 60/40
P1 – works
P2 – Planks
Dizengoff
Strength
shoulder press
0-1: 5×5 elements weight
2-6: 5×5 add 2.5 from last week
6+: deload 5×60%
5×65%
5×70%
(practice kipping hspu between sets and untill others are done)
Metcon:
15 min AMRAP
200m row
10 HSPU
Post your scores to the Whiteboard.